NOTICE: This is article #33 of this series. Click HERE for the front page.
Things are going as planned! Check out my new diet, supplement schedule, workouts, measurements and pictures!
|Diet and Supplements|
My diet has changed again! Click below to check it out.
I added more liver tabs to my schedule.
1 capsule Dymetadrine Xtreme
1000 mg Vitamin C
400 I.U. Vitamin E
200 mg ALA
7.5 grams L-Glutamine (In protein shake)
5 grams Creatine (In protein shake)
2 Liver Tabs
2 Liver Tabs - * NEW ADDITION TO SCHEDULE *
1 Dymetadrine Extreme
1000 mg Vitamin C
400 U.I. Vitamin E
200 mg ALA
2 Liver Tabs
5 grams L-Glutamine
5 grams GABA
|Monday, May 5th|
Hanging Leg Raise X 12, 12 - View Exercise
Incline Weighted Crunch 35 X 12, 10 - View Exercise
Weighted Leg Raise 25 X 8, 8 - View Exercise
Decline Bench Press 275 X 6, 4 - View Exercise
Flat DB Press 100 X 5, 4 - View Exercise
Incline Bench Press 195 X 6, 6 - View Exercise
Weighted Dips 75 X 5 - View Exercise
A very good workout today. My chest strength is climbing slowly, but it is still increasing. I'll go up to 280 on decline next week. I've been stuck at the 100 pound dumbbells for a while. I'll stick with them again next week, but if I do not progress, I am going to drop down to the 95 pound dumbbells.
|Tuesday, May 6th|
Dumbbell Curl 70 X 6, 6 - View Exercise
Tricep Pressdown 100 X 6, 6 View Exercise
Hammer Curl 65 X 6, 5 - View Exercise
Reverse Pressdown 90 X 6, 6 - View Exercise
Rope Cable Curl 180 X 6, 4 - View Exercise
Behind Back Rope Extension 130 X 6, 4 - View Exercise
Leg Press Calf Raise 770 X 7, 6 - View Exercise
Seated Calf Raise 215 X 7, 6 - View Exercise
Standing Calf Raise 460 X 6, 6 - View Exercise
* I alternate between bicep and tricep exercises.
Dumbbell curls felt strong with the 70 pounders. I'll go up to the 75 pounders next week. Everything went well, but there was nothing special or extraordinary about today's workout.
16 minutes of HIIT on Stationary Bike (Lv. 4)
Distance covered: 5.76.
|Wednesday, May 7th|
I squeezed out one more rep on squats than last week. That was intense! I'm getting into the groove with front squats. I found that on stiff leg deadlifts, the farther away from my legs I keep the bar, the more it hits the hamstrings. Before, I had the bar too close to my shins, which put more stress on my lower back.
|Thursday, May 8th|
Dumbbell Shoulder Press 90 X 5, 4, 3 - View Exercise
Side Lateral 60 X 7, 5 - View Exercise
Bent Over Cable Lateral 60 X 6 - View Exercise
Barbell Shrug 415 X 4, 4 - View Exercise
Barbell Shrug Behind The Back 375 X 8, 8 - View Exercise
Everything is going well on shoulder day. I increased the weight or number of reps on every exercise, which is my goal every week.
16 minutes of HIIT on the Bike (Lv: 4)
Distance: 5.76 miles
|Friday, May 9th|
Deadlift NOT DONE TODAY - View Exercise
Bent Over Row 300 X 6, 6 - View Exercise
Bent Over Row (Underhand Grip) 225 X 6, 245 X 6 - View Exercise
Lat Pulldown 190 X 6, 200 X 6 - View Exercise
V-Bar Pulldown 190 X 6, 5 - View Exercise
Forearm Curl 185 X 10, 10 - View Exercise
Behind The Back Forearm Curl 185 X 8, 8 - View Exercise
Dumbbell Hold (Grip) 120 pound dumbbells for 35 seconds, 20 seconds
I must have slept on my neck wrong because it was stiff and sore. I didn't do deadlifts today because I did not want to worsen my neck. In a way, I'm glad my neck was hurt, because I found out how great bent over rows feel with an underhand grip. It had a different feel than the standard bent over rows. I will be incorporating this exercise into my next routine. Dumbbell holds are brutal! That was the longest 35 seconds of my life.
|Saturday, May 10th|
|Sunday, May 11th|
16 minutes on Treadmill
Distance covered: 2.00 miles
Measurements are in millimeters.
|Weight change from previous||-||-1|
|((Total/Bodyweight)*0.27)*100 = % Bodyfat||6.438462||6.123711|
|% Bodyfat (Bodyweight) = lbs Bodyfat||12.555||11.88|
|Fat change from previous||-||-0.675|
|Bodyweight - lbs Bodyfat = lbs Lean Mass||182.445||182.12|
|Lean mass change from previous||-||-0.325|
I dropped 1 pound and down to 6.1% bodyfat! This was a strong week. Below are my new pics.
|More Pics From This Week|